Danny Davis
If you suffer from negative self image and negative beliefs, if you lack personal power and looking to increase your self worth and would want to increase your personal power then this 10 minute guided meditation is perfect for you.
Step 1: Begin with Deep Belly Breathing
Find a comfortable position, sitting on a chair, the floor, or even laying prone. The most important aspect is ensuring your back is straight.
Close your eye and begin “Deep Belly Breathing”.
Note: If you are just starting with guided meditation you can practice deep belly breathing by doing the following.
- Lie down flat on the floor.
- Breathe in through your nose, keeping your breath slow and even paced.
- As you inhale make sure your belly fills and rises first, followed by your chest.
- Breathe out through your mouth, again keep your exhalation slow and even in pace.
- By practicing this lying down it ensures you cannot do it incorrectly.
Once you have practiced for a while and you feel comfortable, you may wish to practice the deep belly breathing sitting up.
It is entirely upto you if you perform the meditation sitting or lying down. Of most importance is that you keep your spine straight and your inhalations and exhalations use the deep belly breathing technique. You may now start your meditation.
You might like: Free Guided Meditation – Stop Self Defeating Behaviors
It’s time to start your Guided Meditation
Play this guided meditation and you may practice it as many times as you wish to. You can also download this audio track by clicking on the three vertical dots for personal use only.
Want more guided meditations…
Check out our ‘Dream Life Tracks‘
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These are life-changing self-hypnosis/guided meditation audio tracks that can greatly upgrade your subconscious mindset. Listening to these tracks will bring about more success in whatever area of life you are most focussed on.
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Check out → Dream Life Tracks
Guided Meditation Script: Release Negative Self-Image and Beliefs
Welcome to the Release Negative Self-Image And Beliefs guided meditation. Find a quiet place to rest. Get yourself into a comfortable position, one you can maintain for the duration of this meditation. You may sit up, you may lay down, whatever is most comfortable. Ensure your body is supported well enough for you to completely relax.
Now, allow your eyes to flutter closed gently. If you wish your eyes to remain open, soften your gaze lower, and find a focal point. Bring your attention to your breath.
Take a deep breath in to the count of One. Two. Three. Four. Five. Six.
Now exhale to the count of One. Two. Three. Four. Five. Six.
Inhale. One. Two. Three. Four. Five. Six.
Exhale. One. Two. Three. Four. Five. Six.
Inhale. One. Two. Three. Four. Five. Six.
Exhale. One. Two. Three. Four. Five. Six.
As you continue to breathe, draw breath through your nose slowly and expel it from your mouth.
With every breath you take imagine that you are inhaling calm, comforting energy that relaxes you.
With every breath you expel you push tension and negativity away.
Inhale calm.
Exhale negativity.
Inhale relaxation.
Exhale tension.
For now, allow your body to take over the breathing process. Focus instead on scanning your body, starting with the tips of your toes, and checking in with every area of your body looking for lingering tension. If you come across any pockets of tension breathe into them to ease the tension.
Address each muscle group in your body until you reach the top of your head.
Take a deep breath in to the count of One. Two. Three. Four. Five. Six.
Now exhale to the count of One. Two. Three. Four. Five. Six.
Inhale. One. Two. Three. Four. Five. Six.
Exhale. One. Two. Three. Four. Five. Six.
If your mind wanders, gently correct it back to its course without judgment. Focus on the parts of your body where you can feel your breath most.
Now picture yourself standing in a small garden. You are surrounded by perfectly trimmed hedges, full trees, and flowers in an array of sizes and colors. Take a moment to look around the field and look at what is around you. Is there a bench? A hammock? A shed? An arch? Picture it in detail.
As you look up at the sky you are taken with how blue it is, the sun is shining brightly and you can feel its warmth on your face. As you inhale the scent of nature you notice a gate at the end of the garden. You walk toward it and when you step through you find yourself in a clearing.
You follow the path and come across a whole new array of flowers and trees, each more beautiful than the last. As you traverse this space you realize that it symbolizes your life and the experiences you have had up until this point.
Your eyes drift to the ground beneath your feet and you notice that in addition to the colorful plant life there, there are also darkened dried-up leaves scattered. As you look closer you realize many of these dark patches are packed creating an almost carpet of damp that is blocking the sun from reaching many plants.
These leaves are representative of your negative beliefs and self-image. All of that negative energy that has come from you and others is bundled here blocking happiness. You can see from the rest of your garden there is plenty to be grateful for, yet your focus is on this dark area. You look around, noticing a rake leaning against a nearby tree.
Grabbing that rake you set about cleaning the area to remove all of the negativity. You rake the leaves until you have created a massive pile safely away from the beauty of your garden. To ensure they stay gone you light them on fire and stand back to watch them burn.
You know deep down dark leaves will reappear over time, but you gently remind yourself that you can clear them away when they do. As you do so, you notice the rest of the plants are bathed in sunlight.
You turn your attention back to the smoking pile of leaves and watch as it disappears into nothing and the trail of smoke dissipates from the sky. You feel lighter. You feel freer. You feel unburdened.
Inhale. One. Two. Three. Four. Five. Six.
Exhale. One. Two. Three. Four. Five. Six.
Inhale. One. Two. Three. Four. Five. Six.
Exhale. One. Two. Three. Four. Five. Six.
You feel bathed in positive energy and you can feel it running through every cell in your body.
Continue to breathe deeply.
Repeat after me.
I love myself for the person I already am.
I am powerful.
I am courageous.
I trust myself. I believe in myself.
I am a diamond in the rough.
You rest now in the hammock you noticed earlier, realizing that caring for yourself is important to combat negative self-image and beliefs. The more attention you pay to your garden the easier it will be for it to remain clutter-free.
You are refreshed.
You are renewed.
Shift your focus back to your breath.
Wiggle your toes. Wiggle your fingers.
When you are ready, you can slowly open your eyes and prepare your body and mind to resume your day. Letting go of all of those negative beliefs have cleared the way for positivity. The more you practice this meditation the easier it will become to manage negativity and invite more positivity. You can return to your garden at any time.
